Finally down to my previous low weight after a hard lesson on losing, gaining and losing again

F22/5'4/SW:161 CW:140 GW: 130

Last year I finally got my life together and started losing all the weight I'd piled on from stress eating my way through grad school. I felt awful at my highest weight ever (160lbs), self conscious, disappointed and none of my clothes would fit me.

I found this sub, downloaded mfp and didn't look back for 3 moths. I lost 20lbs in this time, but then December hit and I decided to take a break for the holidays... I never got back on the wagon, fell back into my old eating habits and slowly over the course of 2019 gained the whole 20lbs back.

Losing the lbs that I had already lost last year was so unexpectedly TOUGH psychologically. I had no excitement or motivation, every point off was a pound that 'shouldn't have been there', and even new number on the scale was a number I had seen and celebrated before. It was not motivating or exciting to lose the weight again, it was demoralising and infuriating, reminding me every day of how I had set myself back so much for a whole year. All I could think about was how far I would be if I hadn't gained it back.

I feel like this aspect of second time weight loss is not discussed enough (or maybe it's just me?), just how difficult it is to lose the weight again mentally, and how it feels like it took so much longer this time not because it did (it was actually quicker) but because I felt like I already should be there. I know it was only 20lb, and I can't imagine how hard this would be for those who have lost and gained much more.

As of today I'm back at 140 again and that feeling of motivation and excitement to see my body change and the weight go down is back. I've also learned my lesson, that not only I can gain gain the weight back (I did think I was above it before...) but about how awful it is to do so, not so much physically but psychologically. I never want to put myself through that again.

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Two pounds is actually a lot.

So I’ve restarted my weight loss journey. I’ve been working on changing my perspective. I’ve always been caught up in how much total weight I need to lose and becoming overwhelmed and “shelving it”. My weight this previous Saturday was 324. Instead of jumping right to “I need to be 180 as soon as possible” I’ve decided to break it up.

Goal 1: 300 Goal 2: 275 Goal 3: 240 Goal 4: 220 Goal 5: 199 (haven’t been here since HS) Goal 6: 180

I don’t have a time frame. I don’t have unreasonable expectations because 2 lbs a week is a lot! I’m sure I could lose more faster, but I want to be kind to myself. This morning I am down to 321 so I’ve already reached my weekly goal which is a huge success for me.

I’m also incredibly lucky to have found a gym that I adore and feel incredibly comfortable in. I don’t care that it took me 9 min this morning to wog (walk/jog) 800m while everyone else did a mile run. I don’t care that I have rolls for days or huff and puff like I’m dying. I don’t care that the work outs are scaled just for me, because I’m there, and I work my ass off. I have yet to run into an unkind person and I’m so grateful to feel at home in a place that is filled with people WAY WAY WAY WAY more fit than me.

It took me 20 years to get to this weight. I know some people that are as heavy as me lose an astonishing amount of weight in a year, maybe I will too, but I’m more than ok with 2 lbs a week because that is a lot. :)

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Down to 120 but still have a lot of extra fat

I’m 22F and 4’11”. I started my weight loss journey in August of last year at 179.8. I didn’t lose weight the healthiest way and recently it was taking a toll on my body. Since I was eating so little, I recently decided to try 1200 cals out. My family says I should be happy with my weight and not want to lose anymore but I still have fat rolls on my stomach and on my back that I wish weren’t there. Is it possible at my height to lose weight on a 1200 calorie diet or should I still be eating at a bigger deficit? I can’t exercise that heavily at all because I have cerebral palsy and no workout equipment. I have been doing push-ups and weight lifting to the best of my ability.

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20lbs lost in 3 months! (Female, 5'3'', 257->237, 26yrs old)

I've been eating healthy since moving out from my parents and had a successful change in meds for mental health and I'm slowly creeping to where I want. I want to start going on walks to increase my calories burned. My goal is to get below 200lbs by the end of the year. I'm just so proud of the progress I've made. I can't wait to go from "obese" to "overweight"!

Diet has consisted of a protein, veggies, and a carb (generally rice but sometimes pasta). I'm very active at work (usually averaging over 10,000 steps per shift) . I've also finally found the right anti depressant and med to battle my adhd. I've also been recording my eating habits and weight loss on a whiteboard in my room along with motivating reminders.

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A Case Against Tracking (n=1)

Personal Data: F/27/5'3" [168 lbs > 140 lbs = 28 lbs] August 2019-May 2020

Progress Pictures and Weight Loss Chart

Now, I'm no expert (obvi) and this is only MY experience. I just know that I was out there looking for different things to try in the beginning and these things are what really worked for ME.

Although my weight loss began in August, like many people I have been attempting to lose weight for years before that. There were times when I would lose 5 pounds one month and then gain 7 pounds the next. There was never any consistency with my weight loss, always ups and downs.

I started to really think about how I wanted to live my life and decided early on I did not like the idea of tracking every single thing to meet some random goal that honestly has not worked for me in the past. In my experience, tailoring your plan to what works for your body and lifestyle is how you will maintain. I have read in r/loseit about intuitive eating and decided to give that a try along with journaling, and keeping small promises to myself every day. I slowly would keep small promises to myself every day, by writing in my journal a general idea of what I wanted to eat that day and then would follow-up at night to see how I did. In the beginning, I would put cookies, cake, ice cream, chips, and all kinds of junk on my list of foods I wanted that day. It didn't matter, as long as I was keeping promises to myself. Week by week, I would slowly add in more fruits and vegetables to my lists and there would be less of the *binge without pants on the couch* kind of foods. During this, I was also listening to my body and trying to leave a few bites at every meal instead of scarfing my whole plate down. Adding in a lot of green leafy vegetables made this easier because it really made me feel full quickly. I was doing great, stopping eating when I was full, drinking all my water, meeting my goal of moving 30 minutes every day.

*cue the holidays (November-December)*

Holidays are hard man... I tried to give myself a lot of grace and really not focus on what I was putting in my mouth and just enjoy the time spent with my family. At the end of December, I decided enough was enough and I wanted a reset on my dwindling healthy habits. In January, I completed my first Whole30. It was life-changing. The mental aspect so much more so than the weight loss that came with it. I feel in control of food, eating habits, and my mental health. Seriously, Whole30 is hard and super restrictive which might seem contradictory to my case against tracking, but hear me out. Whole30 gave me an experiment and truly gave me Food Freedom in the end. Whole30 also gave me a huge promise to myself that I was able to keep and it felt SO DAMN GOOD.

My mental health journey was tagged along with this weight loss. It wasn't just physical weight I had to lose, but also a whole lot of mental bullshit and lies I had been telling myself. In the very beginning along with journaling every day, I started to seek out content that promoted emotional and mental growth (Brene Brown, Glennon Doyle, Jocko Willink, Melissa Urban, and The Holistic Psychologist). This part to my weight loss was just as important as food and exercise. Without mental growth, I would not be where I am today. I can say that with 100% certainty. I really focused on loving myself from the start and not letting the scale dictate how I felt. Looking at things improving outside of the scale was huge for me (NSVs). I focused on my thoughts and feelings and really tried to examine when I would turn to food to cope. No tracking app could help me with that... There's no tracker that says "hey today you're really sad, why don't you go on a walk instead of shoving your face full of Oreos." Overall, I grew strong mentally and the physical changes slowly followed suit.

I hope this resonates with someone that was like me in the beginning. I'm willing and open to answering any questions.

TLDR; keeping small promises to myself every day, eating more fruits and veggies, Whole30, moving my body 30 minutes a day, and mental growth were the keys to reaching my goals.

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exercise and food advice, f26 5’6 132lb

hi! new time poster here! i’ve fallen into pretty bad habits these past few years and i’m super unfit and unhealthy

i don’t wanna get stuck in a rut so i want to try change things now - i’m 26f, 5’6 and about 132lb. i’d like to lose around 10lb

my diet is pretty trash - i’m a massive sugar junkie, so any tips on how to wean myself off/help with cravings would be great!

i have a massive appetite and i struggle to feel satisfied. im not a massive fan of meat so i worry about getting enough protein in order to lean out, so any food tips in general would be much amazing

i do zero exercise atm (oops). we have a stationary bike at home, and i’ve started hopping on that for 30 mins and try to do at least 6 miles. do you think doing this every day would help me with weight loss?

i’d also like to build some muscle but i get super confused about how many reps/sets/exercises i need to do for each muscle group, so i usually just give up

if anyone has any tips they would be greatly appreciated!! thanks for reading!

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10 Household Chores That Seriously Burn Calories

Whether confined to home by choice or the result of stay-at-home orders due to the Coronavirus (COVID-19) pandemic, many people are using the time to check items off the household “to-do list.” Though you certainly might not enjoy housework or chores, it may help to know that many of these activities can burn serious calories. Not only will your home be cleaner, but you’ll feel good about slimming down while you work. We’ve put together a list of some common household chores that can keep you fit and healthy while social distancing.

Here are 10 household chores that can help you lose weight and burn calories:

1. Sweep and Mop to See Pounds Drop

Looking to tone those arms and shoulders? Sweeping and mopping both make a great upper body home workout while you’re in self isolation. But on top of that, these household chores double as exercise and are serious calorie blasters. According to Good Housekeeping, 138 minutes of mopping floors is estimated to burn somewhere around 405 calories if you’re working vigorously. Throw in some lunges while you’re at it and you’ll truly get in a total body toning home workout—all the while getting things done!

2. Push It!

For more at home arm workouts, grab the vacuum and get to work. Vacuuming is also a great way to get your heart rate up for some cardiovascular benefits. In order to get more out of it, try exaggerating your movements. Take big lunges as you move the vacuum forward for some added leg toning. You might also consider picking up the tempo. Put on some music and throw in some dance moves as you work. It’s a great way to make chores and housework more fun while accomplishing both cleaning and exercise goals. Plus, you’re safe at home in quarantine.

3. Trim the Grass to Trim Your Waistline

If you’ve got a push mower, then mowing the grass can be a great calorie burner. According to Harvard Health, a 155-pound person burns about 167 calories in 30 minutes of push mowing the lawn. Just make sure you’re staying hydrated as things heat up outdoors! Check out these helpful H2O tips to practice proper hydration and ensure you’re drinking enough water as the weather gets warmer!

10 Easy Meal Prep Tips for a Quarantine

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4. Wash Away the Calories

Another activity that can be done safely in the confines of your own home (or rather, driveway) during the Coronavirus pandemic is washing the family car. According to Harvard Health, 30 minutes of vigorous car washing can torch somewhere around 167 calories in a 155-pound person. Channel your inner Karate Kid with some “wax on wax off” movements with the sponge and you’ll feel those arm muscles burning in no time. The more you scrub, the more calories you burn and the cleaner your car gets. It’s a win all around!

5. Get Your Spring Cleaning Underway

There’s something about having the windows open and the fresh air coming in to inspire people to spring clean. It probably has to do with a new season and a fresh beginning. While decluttering during spring cleaning is good for the mind, it can also be good for the body. Lifting and moving heavy items, bagging up clothing donations and rearranging can all help work up a sweat. Whether you’re clearing out a garage, a closet or a junk room, you’ll feel good that you’re making your home cleaner and more organized while also burning calories. Take a peek at these six spring cleaning to-do’s for added weight loss this season during the times of social distancing and quarantine.

6. Grab the Paint!

Tired of staring at the same white walls while you’re stuck at home? Being in self isolation all day might have you rethinking one or more of your wall colors. A fresh coat of paint can do wonders when it comes to an easy room makeover. But it can be a great workout, too. According to Harvard Health, painting inside for 30 minutes can burn 167 calories in a 155-pound person. Painting is a fantastic way to work your arm and leg muscles. You’ll get a room refresh while building lean muscle that helps you burn calories.

7. Ditch the Dishwasher

While you might be used to tossing all those dirty dishes in the automatic dishwasher, why not take a half hour to do a sink-full by hand? You’ll conserve household energy while using your own energy to burn calories. The harder you scrub, the more you’ll burn and the cleaner those dishes will be! Now is also a great time to get out some of those hard-to-clean pots and pans and put some elbow grease into your effort.

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8. Weeding Away the Calories

When it comes to yard work, pulling weeds might be pretty low on your “want-to-do list.” But knowing that it can be a great calorie buster might move it up a few notches. You’ll get in some leg toning exercise as you squat and bend. Plus, you’ll need to use your arm muscles to yank and pull at those deep-rooted weeds. Your body—and your plant beds—will look better because of it. 30 minutes of weeding can burn 172 calories in a 155-pound person, according to Harvard Health. While weeding away in your yard, you can enjoy even MORE health benefits from gardening. Check out the surprising benefits here! >

9. Do a Window Wash

30 minutes of window cleaning chores is thought to burn somewhere around 167 calories in a 155-pound person, says Harvard Health. But getting the grime off the inside and outside of your windows will also make you feel good. Rather than looking at dirty smudges and streaks while you’re social distancing, the sun can shine in and you can enjoy it to its fullest!

10. Scrub that Tub

If you’ve got soap scum build-up, it takes some serious power and energy to scrub your tub or shower clean. That hard scrubbing can burn a lot of calories if you’re working up a good sweat. The more elbow grease power you put in, the more payoff—both in the form of a clean surface as well as toned muscles! It’s another win all around.

The Leaf Weight Loss Blog is here to help you stay healthy! Learn more helpful fitness exercises, wellness tips and healthy, easy to make recipes to keep you and your family happy and nourished during the current Coronavirus (COVID-19) pandemic.

Are you in need of a healthy meal delivery service while you’re stuck at home? We’re here for you! Learn more about Nutrisystem programs >

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